Workouts

 
September 2022
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In the Gym March 14th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 30m tactical lunge
Then:
Warm up to heavy DL (BB/Hex/KB)
Then:
3x Dead Lift (heavy)
6x Push Ups (on rings if appropriate)
X 6, rest ~60sec between rounds
Then:
10x Pull Overs
60sec Mountain Climbers
X 4, rest as needed
Then:
8×30/30sec hard/easy at machine of choice
Then:
Cool down, mobility


In the Gym February 18th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down


In the Gym December 8th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 8 Goblet Squats
Then:
10x Head Cutter
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press with Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work


In The Gym March 29th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down



In the Gym March 1st

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
Work on mobility
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter snap)
Then:
5 x 5 Cleans (tool of choice)
Rest 2min between sets
During rest: 5x Burpees
Then:
10x Med Ball Sit Throws
30sec Mountain Climbers
x 5 rounds, rest as needed
Then:
1000m ski/row for time
Cool Down with mobility work


In the Gym January 30rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
Work up to heavy SLSLDL BB or KB
Then:
3x SLSLDL per leg
10x Halo each direction
rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec push up
30 sec rest
x 4
Then:
The Hateful Eight
8x 30/30sec hard/less hard at machine of choice
Then:
Cool Down


In the Gym November 20th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
then
10x split jumps (total) weighted if appropriate
10x kb spike swings
60 sec rest
5 rounds
then –
10x Ball Slam
60 sec mountain climber
5 rounds, rest 60sec between rounds
then –
gym sprint triathlon 😉
250m row
250m ski
60 sec flying burpees
No rest between events except to switch machines
After completing one full round, rest 3 minutes, and then repeat 🙂
then –
cool down


In the Gym November 9th

POWER

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 30m Tactical Lunge
2 x 10 KB swings
Then:
Find Weight for Weighted Walking Lunges (holding at Front Rack)
Then:
15m Weighted Walking Lunge (Front Rack hold)
15x Frog Hops
10x Push Press
6 rounds, rest 90sec between rounds (try to move through to end of push press without rest)
Then:
10x KB Swings
5x Push Ups
30x Mtn Climber
x 5 rounds
If time:
4 x 250m ski/row (go hard!) with 1 minute rest between each
Then
Cool Down


In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down